Archives

Author Archive for: ‘admin’

WOD: 10/17/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2 complete AMRAP 20 of:

30 Thrusters (115/80)

30 Box Jumps (24/20)

30 KBS (70/53)

30 C2B Pull ups

– split up the reps as desired

WOD: 10/16/15

Metabolic CrossFit – CrossFit

Strength

7×1 Squat Clean at 90% – Go every 60 seconds

Back Squat (15 minutes to find 5 rep max Back Squat)

Metcon (No Measure)

EMOMx15

5 Rounds of:

Min 1: 7 Back Squat from a rack (70% of 5RM)

Min 2: 20 Sit-ups

Min 3: Shuttle Sprint for time (2x: 25’ out and back, 50’ out and back)

WOD: 10/15/15

Metabolic CrossFit – CrossFit

Strength

15 minutes to work on:

10 rep max Front Squat

3 rep max Front Squat

Metcon (Time)

75 Wall Balls (20/14)

60 Box Jumps (24/20)

45 C2B Pull ups

30 Cleans (135/95)

15 Muscle ups

WOD: 10/14/15

Metabolic CrossFit – CrossFit

Clean and Jerk (12 minutes to work up to a heavy or 1 rep max Clea)

Metcon (Time)

(20 minute time cap)

4 RFT:

10 OHS (135/95)

50 Double unders

10 Deadlifts (225/155)

50 Double unders

Strength

Time permitting

Work on your snatch:

3×3 at 60%

3×2 at 70%

2×1 at 75%

2×1 at 80%

3×1 at 85%

2×1 at 90%

WOD: 10/13/15

Metabolic CrossFit – CrossFit

Metcon (Time)

2 RFT:

25 Box Jumps (24/20)

20 C2B Pull-ups

15 HSPU

10 Squat Snatch (135/95)

Strength

EMOMx10

odd: 10 OHS with 2-second pause at the bottom – you choose the weight.

Even: 50 Double unders

WOD: 10/12/15

Metabolic CrossFit – CrossFit

Strength

20 minutes to work on:

A. 10RM Back Squat

B. 3RM Front Squat

Metcon (Calories)

Teams of 3

AMRAP 20:

Station 1: Row for Calories

Station 2: 50′ Hang Double KB Walking lunge (72/55)

Station 3: Rest

Rotate stations when lunge is complete. Score is total calories on the rower.

If working in pairs of 2: both work, swap, then rest :45.

WOD: 10/10/15

Metabolic CrossFit – CrossFit

“Marston” (AMRAP – Rounds and Reps)

William Blake Marston died during a Navy Seal training exercise on Saturday, January 10th, at the age of 31.

2 person teams*

AMRAP 25:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees

*One athlete working at a time, alternate after each movement. Athlete A completes Deadlift, Athlete B completes Toes to Bar, Athlete A completes Burpees, Athlete B completes Deadlift, Athlete A completes Toes to Bar, Athlete B completes Burpees and so on for 25 minutes. Partner with someone that you can share a barbell with!

WOD: 10/7/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

30 Cal Row

15 Deadlifts (225/155)

30 Wall Balls (20/14)

Skill Work

5xMax unbroken HSPU – 1 minute rest between sets

WOD: 10/6/15

Metabolic CrossFit – CrossFit

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

WOD: 10/5/15

Metabolic CrossFit – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest